Eating healthy to lose weight: how to conquer your own excuses

Eat healthy to lose weight

Many people never try to eat healthy to lose weight for various reasons. They claim they don’t have the time or the willpower, or they just don’t like healthy food, or being fat is their natural body composition, or they are too tired. Some even blame the weather. If they have cold winters, they say they can’t lose weight because it’s too cold. If they have hot summers, they say it’s too hot. Some say they don’t have time even though it takes the same amount of time to eat unhealthy as it does to eat healthy. So some have simply never learned how to eat healthy to lose weight.

Without a doubt, hundreds of excuses that people use to avoid healthy eating. You and I know that these are mere excuses. If some people can eat healthy, there really is no reason that everyone can’t eat healthy.

How to beat excuses and eat healthy to lose weight

Get out of bed

If it’s too cold, too hot, you lack willpower, you don’t like healthy food, you’re too tired, whatever your excuse … just get out of bed in the morning. Nothing is healthier than just getting out of bed. Your heartbeat increases, your lungs open to receive life-giving oxygen, and your blood begins to carry that oxygen to all parts of your body. With that activity, your brain and nervous system come alive and drowsiness begins to leave your body.

Light exercise

Establish a light 15-minute exercise routine every morning when you get out of bed. It doesn’t have to be strenuous exercise. Just enough movement to get your heart rate up, open your lungs, and lubricate your joints. Then have breakfast.

Eat a small, nutritious breakfast

Eating breakfast is one of the most important things you can do to control your weight. If your body is not used to having breakfast … change that behavior. Your body will adapt to eating breakfast very quickly. Your body wants to eat breakfast. You have gone all night without eating and you need to refuel (healthy refueling).

Your body wants carbohydrates, protein, fiber, and water. Carbs for energy to wake up and jump-start all your organs, protein to keep your blood sugar in check, fiber for efficient digestion, and water. All organs of the body, especially the digestive system, need a lot of water to function efficiently.

Drink water, even if you think you don’t like water. Get a taste for water. Your body wants and needs water, pure and clean water. Not these fruit juices (unless they are freshly squeezed with nothing added). These processed fruit juices are packed with sugar-like additives and flavorings that your body doesn’t know what to do with, so it simply stores them as fat. Your body yearns for water.

No coffee! Coffee does not offer your body any health benefits. Coffee is simply an addictive drug, it is the largest drug addiction in the world. Coffee dehydrates your body and is a contributing factor to many of the diseases and conditions that are falsely attributed to aging.

Bread or potato products (donuts, muffins, French fries, etc.) are not allowed. These are starchy carbohydrates. Starchy carbohydrates break down into glucose very quickly, causing your blood sugar to spike. Also, if you’re not active enough to burn all that glucose, your body will store it as fat.

What is a small, nutritious breakfast? Fresh fruit, a bowl of oatmeal and a glass of water. Or, a fresh fruit smoothie along with your favorite nuts.

Healthy diet to lose weight

To lose weight, you need to eat several small, healthy meals every day. Yes it’s true. One of the main factors that contribute to being overweight is not eating regularly. When your body does not receive food on a regular schedule, it begins to store fat for the future, because it does not know when it will receive food again. If you feed your body every few hours, you relax, stop storing fat, and start losing weight.

Eating breakfast, lunch, and dinner with a small, healthy snack in the mid-morning and mid-afternoon is critical to your health and weight loss.

Your three main meals should include lean meat for protein. Salmon, turkey, or lean meat. Lots of fresh or raw veggies. Green leafy salad with walnuts. And fresh fruit.

Your mid-morning and afternoon snack might include carrot sticks, lettuce, or walnuts.

Body movement

The human body was designed to move. The movement speeds up the heartbeat and opens the lungs, thus distributing the necessary oxygen to all parts of the body. This increased blood flow stimulates the brain and nervous system making them more attentive and alert.

Exercise does not have to be strenuous, but it is often. If you sit at a desk all day, get up and walk around every hour. When you get to work and before you go home, walk quickly through the parking lot.

Every morning and evening, do a light 15-minute workout.


To sum up,

1) get out of bed every morning,
2) do a 15 minute exercise routine,
3) eat a light and healthy breakfast,
4) have a mid-morning snack,
5) eat a healthy lunch,
6) have a snack in the afternoon,
7) eat a light and healthy dinner.

Follow these seven steps and your excuses will turn into healthy eating habits. You will discover that you are eating healthy to lose weight and that you love it.

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